Archive for March, 2015

Apple Rice Curry

Sunday, March 1st, 2015
Apple Rice Curry

Apple Rice Curry

An ideal side dish to complement fall and winter menus. This low cholesterol and low sodium version is vegan and vegetarian friendly.

Ingredients:

1/2 cup onion, chopped

2 tbsp vegetable oil

1 cup apple juice

1-1/2 cups long-grain brown rice

2 tsp curry powder

2-3/4 cups water

1 yellow delicious apple, peeled, cored and chopped

1/2 cup raisins

Directions:

Combine brown rice, apple juice and water with a dash of salt in a heavy saucepan. Bring to a boil over high heat. Boil 5 minutes. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid. Remove from heat and set aside 10 minutes before removing cover. While rice is cooking, soak raisins in hot water 5 minutes. Drain. Heat oil in a heavy nonstick pan over medium heat. Add next 3 ingredients
and sauté 5-7 minutes, or until onion is soft. Stir in apple and sauté 3 minutes. Stir in cooked rice, raisins and salt to taste. Cook until hot. Remove from heat, cover and set aside about 2 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 270; % Calories From Fat 26.3%; Total Fat 7.9g; Saturated Fats 0.6g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 5.4g; Cholesterol 0mg; Sodium 19mg; Total Carbohydrates 49g; Dietary Fiber 4.1g; Sugar 12g; Protein 3.1g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin K 2.8 mcg
Vitamin A 28 IU
Vitamin E 2.6 mg
Pantothenic Acid 0.31 mg
Vitamin B6 0.23 mg
Riboflavin B2 0.087 mg
Choline 12 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 4.8 mg
Niacin B3 1.5 mg

Minerals:

Sodium 19 mg
Zinc 0.65 mg
Copper 0.21 mg
Calcium 36 mg
Iron 1.5 mg
Manganese 0.9 mg
Magnesium 49 mg
Phosphorus 98 mg
Fluoride 120 mcg
Potassium 370 mg
Selenium 7.7 mcg